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MIND, BODY & SPIRIT

Mind, Body and Spirit is a weekly email publication which covers topics pertaining to a sharp and focused mind, motivation, healthy body and spiritual growth. It's free and you can cancel anytime.

The Skinny on Smaller Portions
10 tips on getting rid of the unwanted gift of holiday weight gain I am here to tell you that most of weight loss gimmicks will only result in you losing weight in your wallet

June 6, 2010

Taking In the Breath of Life how simply breathing can effect our energy

Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. Proper Breathing, in a Yogic point of view, is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy. Pranayama - the science of breath control; consists a series of exercises intended to meet these needs and to keep the body in vibrant

The average person reaches peak respiratory function and lung capacity in their mid 20's. Then they begin to loose respiratory capacity: between 9% and 27% for every decade of life. So, unless you are doing something to maintain or improve your breathing capacity, it will decline, and with it, your general health, your life expectancy, and for that matter, your spirit as well.

YOUR MINDYou Make it if Your TryMax Steingart
You can't be beaten at anything, until you quit in your own mind. There is no failure except in your not trying. There is no defeat except from within.

You have no really insurmountable barrier except your own inherent weakness of purpose. The odds are with you if you keep on trying.

Consider yourself on a very long journey. Sustain your personal vision of success until you achieve it. In the end, you can only fail if you don't try.

Winning isn't everything, but wanting to is. Success is a road that's paved with perseverance.

Copyright 2010 www.yourdailymotivation.com

YOUR BODY Getting a Little Energy Boost is Fast and Easy

Walking, cycling, stair climbing - any activity that makes your heart pump hard qualifies as cardiovascular or aerobic exercise. It's one of the cornerstones of a good fitness program and it's the best way to burn calories, strengthen bones, and build up healthy heart and lungs. Below, some ways to build your aerobic workout.

Frequency: Stick-to-it-ness pays big rewards
For overall good health, aim for at least three half-hour aerobic workouts each week. For excellent health, it's best if you can aim for up to five workouts per week. For weight loss, up the ante a bit more. Try for four to six slightly longer sessions per week. Don't overdo it: even elite athletes should train no more than six days each week, giving their bodies a day to fully recover.

Intensity: Work out hard for best results.
You'll want to exercise with enough intensity to keep your heart pumping at 60 to 80 percent of its maximum rate. This range is called your 'heart rate training zone.' Our target heart rate calculator can figure your maximum heart rate and apply the appropriate percentages. To see if you're in your training zone, take your pulse. Count it for 10 seconds and multiply by six to get the number of beats per minute. For another approach, try to carry on a conversation with the instructor or a training partner while exercising. If you cannot speak without breathing hard, you're working too intensely. Ease up a bit so that you can comfortably carry on a conversation. You're in the training range.

Time: All it takes is 30 minutes a day.
Beginners can start with 20 minutes or three 10-minute segments interspersed throughout the day. Eventually you'll build up to a continuous half-hour exercise session.

Type: Ride, run or walk, whichever you like best.
Cardiovascular activity is any exercise that raises your heart rate for a prolonged period. There are plenty of exercises to choose from, both in the gym and outdoors. Pick one or several and get to it!

Do not forget to drink a lot of water before, during and after your work out. Drinking 64 ounces of water everyday will help boost your energy. What I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder.

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.

To help you reach your healthy lifestyle goals please feel free to use the following discount code/coupon when ordering and we will give you an instant 10% off of your next order. Please enter the following code when ordering: STEVIVA10. Go to http://www.steviva.com/cgi-bin/cp-app.pl and enter discount code STEVIVA10 when checking out.

YOUR SPIRIT Sitting With FeelingsSitting with our feelings is the best thing we can do for ourselves rather than stuffing them deep inside.

It can take great courage to really sit with our feelings, allowing ourselves to surrender to their powerful energies. All too often we set our feelings aside, thinking we will deal with them later. If we don’t deal with them, we end up storing them in our minds and bodies and this is when anxiety and other health issues can arise. Denying what our bodies want to feel can lead to trouble now or down the line, which is why being in the thick of our feelings, no matter how scary it seems, is really the best thing we can do for ourselves.

One of the reasons we tend to hide or push aside our feelings is that we live in a culture that has not traditionally supported emotional awareness. However, as the connection between mind and body--our emotions and our physical health-- becomes clearer, awareness of the importance of feeling our feelings has grown. There are many books, classes, workshops and retreats that can help us on our way to emotional intelligence. We can also trust in our own ability to process what comes up when it comes up. If sadness arises, we can notice its presence and welcome it, noting where in our bodies we feel it, and allowing ourselves to express it through tears or a quiet turning inward.

When we simply allow ourselves to fully feel our feelings as they come, we tend to let them go easily. This is all we are required to do; our feelings simply want to be felt. We often complicate the situation by applying mental energy in the form of analysis, when all we really need is to allow, as the earth allows the rain to fall upon it. As the rain falls, the earth responds in a multitude of ways, sometimes emptying out to form a great canyon, sometimes soaking it up to nourish an infinitude of plants. In the same way, the deeper purpose of our feelings is to transform the terrain of our inner world, sometimes creating space for more feelings to flow, sometimes providing sustenance for growth. All we need to do is allow the process by relaxing, opening, and receiving the bounty of our emotions.YOUR RECIPE Low GlycemicNo Added Sugar Apricot and Walnut ChutneyServes: 75+
Carbs Per Serving: 4.65 g
Prep Time:<55 minutes Skill Level: Easy

This chutney is great with cheese, poultry, pork and even fish like salmon. The walnuts provide the Omega 3 and the apricots are low in sugar yet high in vitamin C. This is a lot of chutney so... you can freeze it, can it or give it to friends. Spread the joy.

Instructions:
Split and stone the fresh apricots and chop roughly. Boil the chopped onions for a few moments to soften them, otherwise you always seem to get a few hard bits. Drain. Put all the ingredients except the walnuts into a large preserving pan and bring to the boil. Turn down the heat and cook gently, stirring regularly, for 1 1/2 hours until the mixture is thick and jammy. Stir in the walnuts. Put into in warm sterilized jars or freeze.

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